BONUS FEATURE: 5 Min Mobility + 5 Min Plank Challenge

Welcome back, everybody. I'm here with Jeannie, and one of the things that we like to do in our be where you are today podcast is at the end, I want to find out where you are. We've kind of already talked about this, but where are you right now in your fitness journey? So I do three day strength training, body fit by Amy videos. I would say the thing that I don't do enough and know that I should, even though most time I don't want to, is mobility. Like I said, you and everybody else and all of us, a lot of hip pain, particularly my right hip. So. So mobility would be what I would choose to be. That's where I want to be today. Yes, that's what I'm saying. Is it where I am? No, but it's where I want to be. So mobility. And then another thing that I feel like we should do is this month, my best friend David and I are doing a five minute plank challenge where we do five minutes of planks, 45 seconds on, 15 seconds off. I love it. And I didn't do mine today, so we can do it. Yes. Can I add some things to the planks? Okay. Yeah. Justino, you know me. Yeah, I know you. That's why I'm like, okay, fine. Okay. All right, so let's do that. Let's start with. How about we do a three minute hip mobility? I love that workout. So it could be your warm up, it could be your cool down. It could be in the middle of the day, you've been sitting, you've been editing or you've been at your computer or something. You need to get your hips moving because we love it. We all need this. And three minutes is, like, good. I always have three minutes. Yeah. Even five minutes sometimes feels like a lot. Okay, so then let's start. We're going to start with world's greatest stretch. You know, I love this one and I love it because we also get back, we can warm up kind of everything as we're getting into it. So we'll just go from the top. We'll step back. Let's take it right here. So three minutes starting now. And then one of the things I like to talk about in this is to take that top foot and walk it out a little bit so you really create that space in your hips. And then from here, we can do that little rotation maybe three times. But yeah, so that gives you more hip opening on both sides. I mean, we tend to step back in that lunge position, but this way we get More of an opening. So then you can either step up or you can step back. Whatever feels better. And then. Same idea here. Walk that front foot out a little. Yeah, I don't. And we'll rotate three times. I'm obviously not listening to you when you tell me to do that. I probably don't say it enough because it's in the warmup or it's in a mobility workout that, you know, I'm talking through every other step. Yeah. So let's do that each one more time on each side. I can feel it so much more of a. Right. When you just take it out a little bit. Yeah. It makes a big difference. And then it just allows you. I mean, I also feel it in that back hip, the extended leg. That makes a big difference there as well. And then other side. See, we're already done. One minute. Oh, yeah. Oh, good. See, Right. I think what happens, too. It's like everything with exercise, when we're doing it, we're like, oh, this feels so good. But the idea of it feels more overwhelming. Right. And it's like you feel like, oh, I don't have the time to do that. Yes, exactly. That much time. So then, since we're here, let's just get a little child's pose, which is also a good hip stretch because we are opening up. And then also, we can get our shoulders, our back really reach through that. Yeah, that feels. And you can even shift your weight a little bit side to side, or coming sort of singles, like here, lifting it forward and then taking it back to open up the hips. And here. And let's just get one more, and then come to that 90. 90 seated position. Oh, okay. I'm gonna have to really watch you. Oh, yeah. Yes. Oh, it's like I'm a cheerleader. It is, right? Oh, yeah. Okay, so we're gonna rotate this way. Oh, and right. And then you can do it where it's like. Because we're getting internal and external here. Yep. So the reason I love this one is because. Yeah, you get both. We're going in, we're going out, and you can take it at whatever pace you want. And you can even use your hands behind or in front if you need that. Yeah, that might help me with switching to there. Yeah. Because I think for. You don't want to feel it in your back, and it's. It's kind of. You have good core strength and core control, but it's a weird movement. Let's just. I would say I also think my hip sometimes not that it pops out of place. But I am nervous. Like, I will sometimes have, like, little twinges of pain. So this makes me feel, like, a little bit more supported as I'm moving it in this way that I should be moving it off, but I don't. Exactly. And then let's take this one. And you can either just kind of turn. I'm like a cheerleader. Wow. Right. Exactly. As you might be able to tell, I was never a cheerleader in my life. I never was either, but. So then you can either just kind of get into your pigeon stretch right there, which I'll give you a little space. Yeah. Or it's always a great. You know, it's a good modification for the pigeon. Cause the pigeon, I feel like, is hard to get into sometimes. Now, question with pigeon. Yes. Is like, okay, so it makes me feel like the right part of my tush. Should it be on the ground or no. Should I do it more centered and over? So I'm not a yoga teacher. I'm sure the yogis would have a very specific way. But I think if you can kind of shift into both. Okay. I personally, I feel it a little bit more. If I can be a little higher. Got it. Yeah. Because sometimes we end up just down here. So I think having kind of a little bit of movement, more of that active stretch really makes a big difference in just kind of working through that. Sorry, we're already at four minutes, but let's get the page another set. It feels so nice. And I'm like. And maybe someone will see this and think three minutes, and then they'll end up getting five. Yeah. So. So again, you can find. And same thing with where the leg is. Cause some people are like, pigeon, you're supposed to be here. But I can't get it there. Find what works for you. And also, you can experiment with either coming down on your elbows sometimes that increases that stretch on the hip. Or up on the hands if you need a little more of the back stretch out of it. But again, that's. We're getting the hip opener on the inside. And then we're also getting that piriformis, the glute on the outside. So those. If I had to pick, like, three to do world's greatest stretch. 90, 90. And then this pigeon. And another thing that we don't have to do, but that you can do is just switching that pigeon from either a plank or a down dog. I feel like you do this. Yeah. Some of you. It's a lot in cool down, but, yeah, Exactly. Yeah. Yeah. And it is funny how, like, just three, four minutes, whatever it is, right? You feel you actually got five more, so. But just. I mean, but there you go, halfway through. You just get so much more. Yeah. And just like loose and ready and like, I feel like now if we go into a workout, I'm ready to add weight to it or I'm cooled down, or you've been again, you've been sitting at your desk working for a long time. That's a great way just to kind of shake it all out. Yeah, we did it. Five minutes. Yes. Three minute. Five. Three minute. Three to five minutes. Three to five minutes. We'll call it a three minute hip mobility workout, but we're gonna actually do five. That sounds like something I would do, right? Absolutely. Almost there. All right, so plank challenge. So since we're talking about our hips, another big thing that you and I have done a lot of we've talked about is that it's not just about mobility. She's pulling out the base. It's about strength. There we go. So you can pick which one you want. I know, I know. All right, so let's add some bands to your plank, and this is something that you and David could do, okay? Yes, we can. So let's start with it above your knees. Okay. Because we're starting in a regular plank. So what I love about what you're doing with David is that you're not doing like a full five minutes or you're not doing it with no brace. Sometimes those challenges go around and the goal is to, like, I'm working my way up to five minutes straight of planks. As a trainer, I would never recommend that. It's too much. As your core starts to get tired, your glutes, your hips, your hip flexors, your low back are gonna kick in. They're gonna compensate. So you need those rests. So I love that you guys are getting 15 seconds or so in between little stretch break. That way it doesn't take a whole lot more than five minutes, but you're still getting a break, Right? Right. Okay, so 45 seconds, let on our elbows with a plank, and then we're going to add just little tap outs. So we get hip strengthening abductors, and we get your core. Okay, here we go. So here we go. Okay. Watching the time, right? Because normally I'm the time lady. I'm watching the time. Don't worry. So stepping out, I mean, obviously you can make this a plank jack, but cardio is not the goal. But you're Keeping your hips square. You're stepping out. I like to keep the foot on the ground, but you also have the option to just kind of do. I think I get more range of motion if I keep my toe on the ground. Yeah. I find I don't do a lot of the plank jacks. Cause I feel like it makes me scared with my hip. Totally. And also it is high impact, right? Yeah. So you can still get it. I mean, my heart rate is totally getting up on this. We have 15 seconds, which is what we love about it. But, yeah, you don't have to be jumping. Get your heart rate up. 5, 4, 3, 2, 1. So since we've got this here, let's turn on our side. Okay. And we're going to do that side plank. Well, no, maybe I'll go to the clamshell. So as we come up in the side plank, we're going to lift up in the clamshell and we'll do 45 seconds each side. Great. So zipping up in the core. Here we go. Up and out and down. Am I doing this right? Yep, totally. So this clamshell, if you're not already doing it, which I hope you are, because I know we used to do a lot of really good for hip mobility, for strength. Also strengthening our glutes and our hips is really important to our core and pelvic floor. I do this more with the band, though. I can feel. Yeah. And I mean, this might be a good way to do it. You're committed to the plank challenge. As long as you can keep good core control, which I know you can. You're sneaking in a little extra hip work. Yep. For some people, it's just about like, oh, I want to strengthen my glutes. But for you, it's also strengthening in the hips for less pain. Right. And relax. So then let's just swing those around to the other side. We're going to really feel our booties after this. But whenever you see swing around the other side, I always just flip over, like, which is fine. Like a boy. I. I try to. She rotates. I try to always say that, because the only reason I do it is so I'm not, like, facing away from camera. I'm like, I don't even look at you. That's usually when I'm mad at you. I'm like, I'm not even looking at. Unless I'm doing trx. And then I literally have to face away. And then I'm like, oh, I can't just go the other way. But Otherwise. But, yes, you can totally just flip over. You don't have to swing your legs around the other way. Yeah. It's like, this is. It's so funny how much more challenging it becomes. Yeah, right. But it feels good in the hip. Not pain, but just exactly. Yep. And it's funny. It's like, oh, I feel like. You feel like you're taking a break. I'm like, oh, I'm putting my hips down. This should be. But no. Yep, yep. So 10 seconds, and then we're at our three minutes, right? That's correct. So we're gonna get that 5, 4, 3, 2, 1. So this one's gonna feel a little tricky, and the band might. The band might roll up a little bit, and that's okay. But we're gonna keep it at the knees, and we're gonna think of it as like a mountain climber. So if it rolls, don't worry about it. But what we're getting is it's also important to strengthen our hip flexors. So we're bringing the knees into the chest. Here we go. So it doesn't have to be a run. In fact, I would recommend you don't try to run it as a mountain climber, because that band probably will slide. But just bringing the knee towards the chest, using the resistance will get extra resistance for our core. Oh, yeah, this is good, right? But also, again, it's important to train our hip flexors for strength. We talk a lot about stretching our hip flexors, but we also want to strengthen them. I'm gonna have so many variations when I do this. I know, right now you have so many things to in. We got 10 seconds. And again. My heart rate's up. Yep. Minus two. Feel it. Three. Feel it my core. Two, one. All right, we're going to stretch it back. So now, last one. Let's move this mid calf so between ankles and knees. Okay. And we're going to do a little out, out, up, up. Okay, so we're here. We're going to go out to the side. We're gonna go up and up. So little bit of movement in the hips, so she'll get those obliques. But for the most part, in time. Yep. Did I start early? No, you started on time. Okay, good. Up and up. So out, out. And I think the thing to think about is, you know, as you're getting your rhythm, you're thinking about your legs, but then turn your focus to your glutes. Or not your glutes. Sorry, your abs. Tuck the pelvis. Zip up the Core, you're staying nice and tight in your quads and hamstrings. You're trying to stay lifted in the pelvic floor and know that we're almost there. 5, 3, 2, 1. I feel like we did that in the wrong order. Yeah. Like, we should do the hip mobility now. Yeah. No. You want to know what I feel like? I felt my hip in a good way, and I feel like adding this helps me to remind me. I always try to say the things you said. Yeah. Step up your core, tighten your butt. Tight. Yes. And this helped me to kind of remind, like, oh, yeah, that's where that muscle is. Yeah. And that's. I mean, that's another reason I'm big on variety. And there are certain trainers or certain training programs that are really big on repetition. And I agree, repetition is great. We know needed, but you can get it. We're getting the repetition of the core stability of the plank while adding some variety, which keeps our brains occupied, which, you know, is more time efficient because we're getting more done. We're working more muscles, things that we want to be working, and it feels different for our bodies. Right. So my heart rate got up more than if just holding a regular plank. Because we were doing more things. Yeah, more things. And again, it's not something I recommend for beginners because I want you to really perfect. And I mean that in a loose sense. We're not about perfection, but really make sure that you have that core stability and that engagement before you add on a lot of other things, because you've been doing this forever and your core is already strong. You can have that and add some variety. So there you go. That's great. And now I'm done. And now as soon as we're done filming this, I'm gonna go text Marker and say David and say planks. Done. David. Yes. I did it. And you should add a mini band to yours. I will get ready, David, and next time you guys do it together, then text me, let me know. Oh, I will. I will. Just tomorrow. Well, thank you. There we go. Now we have three to five minute mobility. I'm still going to call it three minute hip mobility and five minute plank. Thank you, Je. Thanks for being here. Love you. Love you. Love you. Love you. Love you. Bye, everybody. Great job, everybody.